When To Eat While Cycling - Cycling Nutrition

In association with SiS.
If you want to go for long bike rides or if you train regularly then you are going to need fuel. Here are our tips for getting your cycling nutrition strategy right.

Ex-Professional cyclists Dan Lloyd and Matt Stephens explain when and how to eat when out cycling. It's not as simple as it would possibly seem! The guys explain the two key considerations for your cycling nutrition strategy – Timing and Terrain.

Timing can be made simple. If you're riding for more than an hour or an hour and a half, you will need to eat. Any less, you can probably do without. Use your training rides to work on a timing strategy that works for you. Some of us will need to eat more often when we're cycling, others might not need to eat so regularly on the bike.

Terrain, again, can be made simple. Ask yourself: Is it difficult or dangerous to take my hands off the handlebars to eat here? If the answer is yes, then the terrain isn't quite right. If the answer is no, then you'll probably be OK to eat while you're cycling along.

One thing that we need to emphasise is that it is OK to stop cycling to eat and that you shouldn't attempt to ride without your hands on your handlebars if that's illegal where you live.

Watch more on GCN:

Music:
Havana - Marcello De Angelis

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Leave us a comment below!

[gcn]

Let us know your feeding time tips below 👇

[TheWaxChainFanClub]

During the warmer months I cycle with an orthodontic frame holding my mouth open. The flies I eat along the way keep me going no problem.

[jamesd]

just a suggestion but you guys should consider starting a *podcast*.not so much cycling news because thats in the GCN show. but you could interview people in a podcast style such as pro cyclists or team managers

[johnobrien]

If you do a lot of climbs back to back like i tend to do you should stop at the top of a climb and eat so that you have time to digest it before you are heading back up the climb

[apgp]

I can't really bike because it hurts my tailbone but your videos are so interesting I can't resist watching.

[TpukCmep]

Background music is good. Thx!!!
Marcello De Angelis - havana

[Chris]

If you have Shimano Di2 gears then having the climbing satellite shifter on the top of the handlebars is useful to change gear when eating.

[pahouseholder]

Good info. LOVE the new kit too. Matt's national champion bands are brilliant as well.

What this video misses is sports drink as a source of carbs too. Maybe a fueling while riding video that includes hydration and nutrition needs to be produced in the future.

[rolfcabarles]

I'll tell you when you shouldn't, while speaking. Could have choked, fallen off your bike, tumble infront of a moving car, cause a series of collisions, cause an oil tanker to explode, or even worse..
scrape your knee.

[ericpettett]

My daily trigger for watching gcn is when I go for a number 2. I can watch it in peace and quiet!

[markdevonport]

Loving the national championship stripes on Matts kit.

[TreFlip]

When i go out on training riders, I'll take 2x 1litre SiS electrolyte mixture, 2x 2 ryno power electrolyte capsules ans 2x 1 motivation capsules, I'll carry 2 gels and 2 65g SiS energy bars. I'll alternate every 30-40 minutes apart from the capsules. I'll take the first 2 electrolyte capsules and 1 of the motivation capsules at the start. After about 40 mins I, ll have a few mouthfuls of drink, 40 mins later I'll have half of an energy bar, 40 mins later a gel. Then when about half way I'll have another lot of the capsules, then drink, energy bar and gel. Keep alternating, that works for me and keeps me feeling fresh and energetic.

[IMortimerI]

If it is windy, and you really wan't to fuel up, keep your hand on the side of the handlebar opposite of where the wind is coming from. So if the wind comes from the right, keep your left hand on the bars, and vice versa. I find it easier to keep my balance this way.

[davepratt]

Thoughts on Bento boxes (the ones that go on the top tubes right behind the stem)? Yes, I know - triathletes use them.

[williamkeys]

Don't forget that intensity plays a part in the grams per kilogram formula. I know when I'm puttering around at a slower speed I can go a long time without bonking. But when I'm racing, I will definately see a drop off in performance after an hour without something.

[MattDion]

I try to eat a chocolate eclair every fifteen minutes. #neverbonk

[gonzowtg]

you guys are the best!! thanks for sharing!

[MrPurpdrank]

Let me get this straight. @1:14

I am about 195 lbs which is roughly 88 kg.
Recommended Minimum: 88 kg * .5 = 44 g of carbs per hour
Recommended Maximum: 88 kg * 1 = 88 g of carbs per hour

A crunchy nature valley package (both bars) is 29 g of carbs.
Recommended Minimum # of Nature Valley Bars: 44 g / 29 g ~= 1.5 Nature Valley Packages(3 bars) per hour
Recommended Maximum # of Nature Valley Bars: 88 g / 29g ~= 3 Nature Valley Packages(6 bars) per hour

A GU Salted Watermelon Gel is 23 g of carbs.
Recommended Minimum # of Gel: 44 g / 23 g ~= 1.9 Gels per hour
Recommended Maximum # of Gel: 88 g / 23g ~= 3.8 Gels per hour

If I take a 3 hour ride then the recommendation is to take somewhere between 9-18 Nature Valley Bars or 6-12 Gels? I hope I messed something up because that seems kind of mental. I maybe take one or two bars on a longer ride.

[TheVelomobileChannel]

I usually don't eat anything in the first hour. But maybe I should, as you mentioned in the video. Then after that I try to eat something after every 30 - 40 mins. But at least I have enough room for my nutrition inside my velomobile :D

[JonCannings]

brilliant intro and ending with Matt scoffing down the SIS bars 😂🍽🍴